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Back from vacation; First day of 2011 cut – HUGE update with stats and details.

Monday, January 3, 2011 by  
Filed under Daily Blog


Happy New Year!Happy New Year! I hope you had a fun, safe and enjoyable holiday season. This morning I return from my week off, and I’m also starting my 2011 cut today. I’ll be taking about the cut in more detail a little further down.

My vacation did not go as planned. Unfortunately I woke up on Christmas morning with a bad cold, and it took me pretty much the entire week to fight it off. My plan was to do a lot of bike riding last week, but my sinuses were so messed up that I could barely breathe. Aside from my stuffed up sinuses, the cold left me feeling tired and weak. So I spent most of my time off watching movies and resting. I also got some work done on the new JSF web site, but not as much as I’d hoped. I was feeling pretty miserable, so I didn’t feel like doing much of anything except laying around.

I think resting was a smart move. I wanted to be fully over the cold by this morning, because today is the first day of my 2011 cut! I did a fantastic job of maintaining over the summer, but I let things go considerably once fall came. During my October vacation my diet was very sloppy, and I never really tightened it back up after that. So I’ve got a lot of work ahead of me before I reach my goal of 7% body fat.

How much work? Well, I took a complete set of measurements, a 7-point body fat caliper reading and my scale weight this morning. The interesting thing is that all my stats–scale weight, body fat, tape measurements–are nearly identical to my pre-cut stats from a year ago! My scale weight this morning is a very bloated 203.2 pounds, and my body fat percentage is 15.9%. Both of those measurements are artificially inflated due to water retention from my vacation junk food diet, which was completely over the top. I expect next week’s body fat reading and scale weight to go down disproportionally as I shed the water water weight. My detailed stats, including all tape measurements, can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and add me as a friend.

So, at 203.2 pounds and 15.9% body fat I’m currently made up of 32.31 pounds of fat and 170.89 pounds of lean mass. I need to lose a little more than 50% of my fat stores to reach my goal of 7% body fat. Of course water is lean mass, and I’ll be losing a lot of that, too. One of the biggest difference between this cut and last year’s cut is that this time I’ll be doing lots and lots of cardio. I won’t be doing all that cardio to lose fat faster, I’ll be doing it because another goal of mine this year is to be in the best cardio shape of my life in order to improve my biking performance. All that cardio is going to result in some amount of muscle loss, which I’m fine with because I want to be very light. All told I would not be surprised to see my total scale weight loss to be around 30 or even 35 pounds before I hit my target of 7% body fat.

Of course in addition to my detailed stats, I’ll also be tracking my complete diet down to every last calorie on JSF BodyShop™. Because my stats are so close to the same as they were when I started last year’s cut, my diet will be very similar to the diet I used last year. 100% “clean”, all-natural foods will be utilized: fish, shrimp, chicken breasts, 93-97% lean ground beef, lean steak (like eye of round), brown rice, red potatoes, sweet potatoes, oats, fresh vegetables, olive oil, natural peanut butter and Nitrean protein powder will be the core foods in my cutting diet. More than any other component of fat loss, diet is the absolute most important thing to get right. If your diet is not correct, you will not be successful.

As for my supplement intake, it’s going to be very basic: fish oil, multi-vitamin, BCAAs, EAAs and creatine. That’s it.

No cheat meals, no alcohol, no missed workouts and NO EXCUSES.

My training is going to be similar to last year, but there will be some changes. Here’s my workout schedule:

M: Legs
T: Cardio
W: Chest/Delts/Triceps
T: Cardio
F: Back/Biceps/Traps
S: Cardio
S: Cardio

I’ll be utilizing a three day split for my weight training. I’ve been using this split for quite some time now, and I like it. I’m going to move my workouts back to the mid-afternoon (I’d been training in the morning). I really like training in the morning, but from a meal logistics standpoint the afternoon time is a better fit for me and Lisa.

As you can see I’ll be doing cardio 4 days per week, and I won’t have any days off. In order to get in the best cardio shape of my life, this is what it’s going to take. I’ll be doing most of my riding outdoors on the trails, but I’ll be supplementing that training with indoor sessions on the recumbent bike. The trail stuff will obviously be free-form HIIT (High Intensity Interval Training), and the indoor sessions will be a mix of 45-60 minute of LISS (Low Intensity Steady State) and insane HIIT workouts. I’ll probably do one LISS session per week (I guess that’s my idea of a day “off” on this cut), and the rest of the time I’ll be pushing my lungs, heart and body very, very hard. I want by body to adapt to increasingly long stretches at very high levels of exertion. I am going to be a cardio machine in a few months time.

My weight training workouts are going to focus on muscle endurance, but I’ll be doing some low volume strength training as well. The “intensity” workouts will involve lots of volume, moderate weight and short rest intervals.

I’ve got to wrap this up and get to work. I’ve got a lot to catch up on! More tomorrow…

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